Category: Uncategorized

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility:

Sore?  Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (5 x 4 x 3 x 2 x 1 )

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: Eva Strong Partner WOD
5 RFT (No Time Cap)
24 Double Unders – each
19 Toes to Bar – split between partners
2 Clean and Jerks 205/135 – split between partners
400m Run – together

Stimulus/Focus: A Hero WOD for slain Uvalde teacher Eva Mireles who was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years. Push hard in this WOD to remember those who push hard for us everyday.

Cool Down: Partners’ Choice

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5)

Start at75% and get AHAP.  Lift on a 3-minute clock.

WOD: 20 Minute AMRAP
5 Back Squats (115/75)(75/55)
5 Burpees
5 Pull Ups

Stimulus/Focus: All the things–weightlifting, cardio and gymnastics. The short rep scheme should allow you to go unbroken and to keep moving. Aim for 15 rounds.

Cool Down: Tabata  Diagonal Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements and Get Ready for Diane!

WOD: Diane

21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups

Stimulus/Focus: Benchmark time! Set a great PR!
Masters/Teens RX: 155/105
Masters Only: Seated DB Presses (35/20)

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Partner 5 K Row
*Partner 1: Row 250 Meters
*Partner 2: Rope Climbs
*Switch

Stimulus/Focus: Complete the 5K as quickly as you can, but accumulate as many rope climbs as you can. Make sure to transition quickly.

Total Rope Climb Reps
*RX if both people complete full climbs
*Scale Equivalents
1 climb=2 half climbs
1 climb=3 down ups
1 climb=3 set resets

Cool Down: Partners’ Choice

Warm-up: Coach’s Choice

Strength/Skill: 3-Position Snatch (20 Minutes to Find Your 1 RM)

Use this time to get AHAP. The movement starts with a high hang snatch, then hang snatch, then full snatch.

WOD: For Time  (15  Minute Cap)
50-40-30-20-10
Double Unders
5-4-3-2-1
3-Position Snatch (60%)

Stimulus/Focus: This will be a demanding workout on the cardiovascular system. It should be light enough that you can keep moving throughout the snatches. Use today to work on double unders if you don’t have them.

Cool Down: 400 Meter Run

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility:

Sore?  Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 5)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 4 Rounds for Time and Reps
400 Meter Run
Max Effort Unbroken Floor Press (135/95)(95/65)

Stimulus/Focus: The goal of today’s workout is to push as hard as you can in both parts. You need to run fast and get started on the floor press relatively quickly in order to get a good time, but you need to wait long enough that your muscles are ready to lift again in order to get a decent number of reps. The workotu will have two scores–time to complete and total floor press reps.

Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (1 x 1 x 1 x 1 x 1 x 1 x 1)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (9 Minute Cap)
21-15-9
Burpee
Wall Ball (20/14)(14/10)

Stimulus/Focus: This workout should be an all out sprint. Try to go unbroken and not stop! Just go!

Cool Down: 50 Ab Mat Wall Ball Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (Warm up to your 75% for the WOD)

WOD: 40 Minute Clock-Every Other Minute
*5 Back Squats at 75% of 1 RM

Stimulus/Focus: Heavy on the legs. Lots of volume. You can only click RX if you use 75% of your most current 1 RM and complete all 100 reps at proper range of motion.

Cool Down: ROMWOD